Thoughts on Fat Loss?

[luka]

Hello everyone - I am a former lurker who finally signed up to ask a question of my own. I hope some of you can help me

I am 5'8", 34 yo and 132 lbs, 21.2% BF.

Current nutrition: 1200-1400 cals, 40/40/20 macros, 5-6 small meals per day. Gallon of water a day minimum.
I weightlift 3-day split (chest/tri/abs, shoulders/legs/abs, back/bi/abs and on opposite days do cardo HIIT 40-55 minutes.

I started this program 8 weeks ago, and while I am feeling great, I am not seeing that much progress in inches or in the scale. I have not had my bf% tested since I began, but I don't think it has changed much based on my clothes and how I look in the mirror. My trainer (male) tells me first timers (female) usually see some noticable changes in their body after the first 8-12 weeks.

I have noticed, that my big fat-storage areas (abs, hips/thighs) are looking jiggly and lumpy lately. I have read that a lot of women experience this before
'peeling a layer of fat' but haven't really heard this firsthand. I thought maybe some people on this board, as experienced in cutting/fat loss as some of you are, have experienced this or know what is going on. I am hoping this is the case since I'm really working hard - I just want to see some positive results. Do I need to be more patient or do I need to work harder? Change my macros? Add more cardio?

Any thoughts or advice would be great. TIA!

 

[velvett]

HIYA!



Post up what you've been eating in detail.

 

[luka]

Breakfast :1/3 cup whole oatmeal, w/scoop whey or 3 egg whites/1 egg

Mid: Low carb/lowfat yogurt 6oz w/o aspertame & either low GI fruit or veg

Lunch 4-5oz lean protein (salmon, tuna, chicken, turkey), small salad w/lowfat/nonfat dressing (tbsp), small sweet potato, mushrooms or brown rice. protein usually cooked in 1tsp olive oil

Mid: FF CC (4 oz), some times whey, sometimes low GI fruit or veg

Dinner : 4-5oz lean protein, Spinach salad or romaine salad

I rarely eat after dinner - I eat 7-8 pm and go to sleep around 10.

This is a basic day - timing varies on weights days - I usually have a whey shake after a w/o followed by dinner with a complex carb about an hour later.

I always put everything into fitday so I know my cals stay between 1200-1400 and I always work my macros to 40/40/20 (I plan my food for the week every weekend).

Thanks!

 

[Daisy_Girl]

Here is my first though, something I noticed right off the bat.

There is NO way you can do TRUE HIIT for 45-50 minutes. If you can do HIIT for that long, your intervals are not intense enough. You would do better cutting the time down, and the interval intensity up. How long is each "work interval"?

ALSO, you last eat about 7-8pm and then not until breakfast? When is breakfast? You are starving your body for probably around 12 hours. NOT good. You need to eat before bed - a slow digesting shake, whey + fat is pretty good.

 

[luka]

Here is my first though, something I noticed right off the bat.

There is NO way you can do TRUE HIIT for 45-50 minutes. If you can do HIIT for that long, your intervals are not intense enough. You would do better cutting the time down, and the interval intensity up. How long is each "work interval"?

Honestly, I cannot do anything more intense without losing my breath completely or falling of the treadmill. My HIIT varies from 1 minute up, 3 down, to 30 seconds up, 30 seconds down, with varying inclines. I max out at level 8/0 incline to 4.5/10% incline. I also do use the elliptical and recumbent bike as well. HIIT sessions last for 40 minutes usually, with a 15 minute cooldown at 3.5/5%

ALSO, you last eat about 7-8pm and then not until breakfast? When is breakfast? You are starving your body for probably around 12 hours. NOT good. You need to eat before bed - a slow digesting shake, whey + fat is pretty good.

I get up at 5am for work everyday and eat breakfast right after I slam a glass of water. Do you think I still need soething before bed? I feellike I am forcing it if I eat right before I fall asleep, and then I dont usually sleep well.

 

[Sassy69]

Another request on the diet - it seems that your fats are low & I feel like your protein is low too -- only 2 meat meals. But it may just appear that way w/o the actual cals, etc.

Another thought is if you've been following that same meal plan for this whole time, you might benefit from cycling your carbs - rotate high & low carb days. You can google "carb cycling" or "carb rotation" for descriptoin of that. Works great for cutting.

 

[luka]

My macros are 40/40/20, within 2-3% always.

I am curious if anyone has experienced the jiggly fat phenomenon themselves? Previously smooth (but fat) areas becoming jiggly and lumpy looking?

 

[Sassy69]

If you are losing fat, that's great, but skin can also have fat deposits in it - could be that effect.